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Approximately 5 million women in the United States have polycystic ovary syndrome (PCOS). Although the root cause is unclear, an imbalance of hormones is a factor, which can make someone with PCOS more prone to developing reproductive and metabolic conditions like infertility and insulin resistance.Regular walking, however, can help effectively manage and improve symptoms and complications of PCOS.
“The most effective form of treatment for PCOS is lifestyle changes,” says diabetes educatorAmy Plano, M.S., RD, The PCOS Dietitian. She explains that regular exercise and following a healthy diet can help women with PCOS better manage their condition. To tackle the exercise part of the equation, we developed a seven-day walking plan with Plano specifically for people with PCOS.
How Walking Helps PCOS
You can think ofexerciseas free medication. It boosts mood-enhancing hormones, builds and maintains muscle mass and strengthens bones. “Walking is one of the most underrated aerobic exercises,” says Plano. “It can be done anywhere, anytime and requires no equipment besides a sturdy pair of kicks,” she says. (Speaking of kicks, if you’re looking for a new pair, check outThe 7 Best Walking Shoes, According to Podiatrists.)
Plano goes on to explain that walking can help women with PCOS manage their weight, improve sleep, address insulin resistance and reduce the risk ofprediabetes, diabetes and cardiovascular disease. Additionally, walking can improve ovulation and set the stage for ahealthy pregnancy.
How Much to Walk for PCOS
The Best 7-Day Walking Plan for PCOS
This plan is designed to help you ease into a walking routine and gradually increase intensity while listening to your body. Remember, rest days are important for recovery, and you can always adjust the pace or duration based on your needs. A brisk walking pace is generally considered to be a pace of 15- to 20-minute miles.
Day 1: Start Slow
Go for a brisk 10-minute walk. It’s especially important to start slowly if you haven’t been regularly active. “Over your first couple days, you want to ease into your new exercise routine,” says Plano.
Day 2: Add Time
It’s time to increase the time on your feet. Aim for a 15-minute brisk walk today. You know if you have the pace right if you can talk—but not sing—while walking.
Day 3: Build Up Stamina
Day 4: Rest and Recover
After three days of walking, your body may need a rest. Take a slower-paced 20-minute walk today. Use this time to pay attention to (and enjoy) your surroundings. You can even use it to do awalking meditation, which helps reduce stress and promotes your mental health.
Day 5: Try a New Path
Now that you have had an opportunity to rest, it’s time to challenge your legs with a 25-minute brisk walk. If you have access to safe terrain like a park trail, beach or hilly route, try out a new path today. (Make sure you’re walking in an area that feels safe for you and is compatible with your abilities.)
Day 6: Continue Moving
Aim for another 25-minute brisk-paced walk on your preferred terrain. If you need to, consider breaking up your walk and completing 10 minutes in the morning and 15 minutes of walking in the afternoon or evening. (Or in whatever way you need to divvy it up.) Research shows that evenfive-minute walking “snacks”are good for your health.
Day 7: Celebrate and Stay Consistent
Now, it’s time for your long walk of the week. Aim for a 30-minute brisk walk. When you’ve crossed the “finish line,” celebrate your accomplishment. Reflect on how you feel physically and mentally. Can you repeat the same plan next week, or adjust the pace or duration? Remember, consistency is key to making walking a lifelong habit.
The Bottom Line
Walking is a free form of exercise you can do almost anywhere—on a sidewalk, treadmill, natural trail or even on the beach! Regular exercise like walking can significantly help people with PCOS manage their condition and reduce the risk of health complications. As with any new exercise plan, it’s always a good idea to first check with your health care provider to ensure it’s safe for you.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.PCOS (Polycystic Ovary Syndrome) and Diabetes.Woodward, A., Klonizakis, M., Broom, D.Exercise and Polycystic Ovary Syndrome. In: Xiao, J. In:Physical Exercise for Human Health. Advances in Experimental Medicine and Biology; 2020American College of Sports Medicine.Starting a Walking Program.Centers for Disease Control and Prevention.Measuring Physical Activity Intensity.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.PCOS (Polycystic Ovary Syndrome) and Diabetes.Woodward, A., Klonizakis, M., Broom, D.Exercise and Polycystic Ovary Syndrome. In: Xiao, J. In:Physical Exercise for Human Health. Advances in Experimental Medicine and Biology; 2020American College of Sports Medicine.Starting a Walking Program.Centers for Disease Control and Prevention.Measuring Physical Activity Intensity.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.PCOS (Polycystic Ovary Syndrome) and Diabetes.Woodward, A., Klonizakis, M., Broom, D.Exercise and Polycystic Ovary Syndrome. In: Xiao, J. In:Physical Exercise for Human Health. Advances in Experimental Medicine and Biology; 2020American College of Sports Medicine.Starting a Walking Program.Centers for Disease Control and Prevention.Measuring Physical Activity Intensity.
Centers for Disease Control and Prevention.PCOS (Polycystic Ovary Syndrome) and Diabetes.
Woodward, A., Klonizakis, M., Broom, D.Exercise and Polycystic Ovary Syndrome. In: Xiao, J. In:Physical Exercise for Human Health. Advances in Experimental Medicine and Biology; 2020
American College of Sports Medicine.Starting a Walking Program.
Centers for Disease Control and Prevention.Measuring Physical Activity Intensity.
